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Woke at 223.0, down 2.0 from yesterday after a lower calorie day. Working from home today so I just popped a few Lasix pills to help push out some water. Might get lucky and hit the two-teens again tonight. Under calorie goal for the month so will eat the full 2095 calorie allotment. UPDATE: Had a big lunch and pushed a lot of water through today. Pre-dinner weigh in: believe it or not, 219.8! Into the two-teens by a hair! Ate a good dinner and added two glasses of red wine. Put me over on calories and carbs but still within monthly target. Announcing at the races all day tomorrow so will be interesting for diet.
9/15/17 Tanita Numbers (before dinner, after 1.7 miles):
Weight - 219.8 (est. goal at 10% - 183.0) - 36.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 34.5 (est. goal at 10% BF - 18.3) - +16.2 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3 dehydrated
Muscle mass lbs. - 176.3 (est. goal at 10% BF - 156.7) - +19.6 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2456 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for September 2017):
Targets: 155 fat, 50 carbs, 30 fiber, 20 net carbs, 155 prot, 2095 cals
Ate: 136 fat, 57 carbs, 27 fib, 30 net carbs, 154 prot, 2261 cals (2507 used, 246 deficit)
Month avg: 114 fat, 65 carbs, 21 fib, 42 net carbs, 161 prot, 2089 cals (2834 used, 745 deficit)
Diet Calendar Entries for 15 September 2017:
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2261 kcal
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Fat: 136.37g | Prot: 154.22g | Carb: 56.92g.
Breakfast: Calavo Avocado, Dr. Berg Raw Wheat Grass Juice Powder, Wegmans 0% Fat Greek Yogurt Plain, Renew Life Skinny Gut Acacia Fiber, Coffee. Lunch: Chicken Breast, Water, Bob's Red Mill Almond Meal Flour, Colavita Extra Virgin Olive Oil, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Oscar Mayer Deli Fresh Black Forest Ham, Lucerne Pepper Jack Cheese, Hellmann's Real Mayonnaise, Coffee, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter. Dinner: Red Table Wine, Cucumber (Peeled), Chicken Breast (Skin Not Eaten), La Croix Orange Flavored Sparkling Water. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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